Which consumes more calories, anaerobic or aerobic

Aerobic exercise typically consumes more calories per unit of time than anaerobic exercise. The difference in calorie consumption mainly depends on exercise intensity, duration, individual basal metabolic rate, and post exercise excess oxygen consumption effect. Specifically, it is manifested as the calorie afterburning effect of high-intensity interval training, sustained fat supply of uniform aerobic exercise, metabolic enhancement of muscle growth by anaerobic exercise, changes in basal metabolism 24 hours after exercise, and individual differences in cardiopulmonary function.

1. Differences in exercise intensity:

Aerobic exercise mainly focuses on sustained output at medium to low intensity, with heart rate maintained at 60% -80% of maximum heart rate during exercise. At this time, the body mainly relies on fat oxidation for energy supply. For example, 60 minutes of jogging can consume 400-600 calories, while strength training of the same duration only consumes 200-300 calories due to inter group rest. But the instantaneous energy consumption of high-intensity anaerobic exercises such as Poppy Jump and Sprint Sprint can reach 1.5 times that of aerobic exercise.

2. Duration effect:

Aerobic exercise can last for more than 30 minutes without interruption of energy supply, while pure anaerobic exercise can usually only be maintained for less than 90 seconds due to lactate accumulation. Taking swimming as an example, one hour of freestyle can consume 500-700 calories, while weightlifting training at the same time requires inter group recovery, and the actual exercise time only accounts for one-third, with a total energy consumption of about 300-400 calories.

3. Metabolic Enhancement Effect:

Anaerobic exercise indirectly enhances metabolism by increasing muscle mass, consuming an additional 13 calories per kilogram of muscle per day. High intensity interval training HIIT can generate excessive post exercise oxygen depletion EPOC, resulting in a 12-15% increase in metabolic rate for 24 hours. The traditional aerobic EPOC effect only lasts for 1-2 hours, but the total energy consumption on the day of exercise may still be higher.

4. Difference in energy supply system:

Aerobic exercise directly utilizes the fat energy supply system, producing 9 calories from 1 gram of fat oxidation. Anaerobic exercise mainly consumes muscle glycogen, with 1 gram of glycogen producing only 4 calories, but it can activate the secretion of testosterone and growth hormone, which is more beneficial for long-term improvement of body fat percentage.

5. Individual adaptability:

Long term aerobic training can increase fat supply efficiency by 20%, while strength training can enhance muscle recruitment ability. People with poor cardiopulmonary function consume more energy during aerobic training, but athletes who engage in anaerobic training experience a decrease in unit energy consumption due to improved movement efficiency.

It is recommended to combine two types of exercise to achieve the best weight loss effect. Arrange 3-4 sessions per week of moderate intensity aerobic activities such as brisk walking and cycling for at least 30 minutes, combined with 2-3 full body resistance training exercises such as squats and hard pulls. After exercise, supplement with high-quality protein eggs, fish, and compound carbohydrates such as oats and sweet potatoes, and avoid high GI foods. For individuals with lower basal metabolic rates, a morning fasting low-intensity aerobic exercise mode of no more than 40 minutes combined with afternoon strength training can be adopted. Pay attention to monitoring the resting heart rate in the morning. If it increases by more than 10% for three consecutive days, adjust the exercise volume. Individuals with excessive body weight should start with low impact aerobic exercises such as swimming and elliptical machines, and gradually incorporate elastic band training.